Chronic Pain and Exercise

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Replies

  • Ang108
    Ang108 Posts: 1,708 Member
    I was diagnosed with RA as a young woman and was until I lost my thyroid due to cancer fairly a-typical. Then together with menopause I started to have a lot of pain. Two years ago I was diagnosed with rampant systemic Lupus and am still not in remission. I take Tramadol , Diclofenac daily and when things get bad injected Tramadol plus various types of cortisone by mouth and injected, plus an anti malarial for Lupus.
    In January of this year I walked with a walker, starting in March with a cane and now am strong enough to do my daily stuff including climbing up and down to the fourth floor where I live several times a day, plus I walk 30-40 minutes for speed and exercise on average five times a week. I think what helped me greatly was to get not only the right diagnose and medication, but also my assisting in a pain management group and doing daily exercises just starting out for five minutes in January.
    Chronic pain, the kind that most likely will never disappear completely needs to be accepted and managed as well as we can doing as much as our energy level allows.
    The important thing is to know when we need to rest and to know when we need to challenge ourselves with that extra minute of walking or other exercise and not use our health problems as an excuse to be totally sedentary.
    Since I joined my Lupus group two years ago several members have died. All except one have died of lifestyle related problems that have nothing to do with Lupus and I try to do my best to not let that happen to me.
    I overate for a while out of self pity and gained 40 kilos/almost 85 pounds, but decided in the beginning of April to put a stop to that and have since lost just under 35 pounds
  • Sybil71
    Sybil71 Posts: 7
    I have Fibromyalgia and Rheumatoid Arthritis (among other diseases). There isn't a day when I'm not in pain, in fact I've forgotten what normal is. I have learned that the pain varies, so I work in windows when it's not as severe.
  • karensdream
    karensdream Posts: 135 Member
    I feel your type of pain also. I have CRPS/RSD in my right arm and hand due to surgery complications. Confused nerve pain signals that are really hard to keep under control. My father suffered horribly with post herpatic nueralgia (PHN) and for several years was basically incapacitated. Try doing some resistance band therapy.

    You might also look at the medication - the lyrica - pregambilin and neurotin also are big gainers. I am taking Lyrica and it does tend to make one hold onto weight. Log your foods and stay as active as possible! :heart:

    This was going to be my suggestion as well....are you on any of these meds? As OP above stated, they are notorious for causing weight gain, So are a lot of your antidepressants and mood stabilizers. I know that these meds are often necessary in pain management, but get with your doc and have a good discussion about it. Often times tweaking the meds or switching can make a big difference, There are meds out that that accomplish the goal of pain management with less weight gain. Good Luck!
  • steppingstones
    steppingstones Posts: 560 Member
    My advice is this - only exercise when you know you have the energy for it. If you're having a bad pain day take it easy and don't ever put yourself down for not being able to exercise or do other tasks because of it - it is not in your control.

    It is true that feeling good when dealing with pain is often out of your control. I compromise. If I only exercised when I had the energy for it, it wouldn't happen very often. Fortunately, doing a little often makes me feel well enough to do more. I try to get good rest and recovery, by eating well, sleeping enough, doing rehab exercises that help reduce pain, and taking plenty of easy days in between strenuous days.
  • steppingstones
    steppingstones Posts: 560 Member
    I know it is hard to exercise when the pain is intense. But try to find something you can do even on your worst days. For me, I found I can use my recumbent bike and because it is easy on my joints...it always makes me feel better.

    I have purchased lots of dvds that meet different days and levels of pain. Check out Collage videos they have so many to meet your ability and you can preview them.

    Good luck to you and you have lots of potential support and friends who have responded to your message.
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    Back injury for the last 4 years that stopped me working. Weight was 95kg at my highest point at the start of 2012. I'd put on 10kg in the time I'd been injured.

    Walking has helped me so much that I no longer have to take as many painkillers (codeine can mess with you so damn bad after that long with that much a day) and I can even run.

    Still cant work though unless it's a job where I'm moving non-stop all day.

    Have to walk from the moment I wake up till the moment I go to bed.

    Lost enough weight to get to 57kg & still that did not help my back. Weight loss was not the answer to my pain at all....despite what the 1st Dr told me. "You nee to lose weight" without giving advice on how to do so.... 3 years later I'd still not worked it out. Did that on my own with NO help.

    2nd Dr goes "you are not doing anything to help yourself, I don't want you as my patient anymore".....despite having lost over 30kg by that stage...guess weight loss was not enough for him (he was fat)

    3rd Dr "you walk so much, try toning it down a bit, come back & see me in a month"


    Do what YOU think you can do, stuff what people tell you that you can't do. Walking saved me right at the start, it's keeping me great now.
  • lithezebra
    lithezebra Posts: 3,670 Member
    I know it is hard to exercise when the pain is intense. But try to find something you can do even on your worst days. For me, I found I can use my recumbent bike and because it is easy on my joints...it always makes me feel better.

    I have purchased lots of dvds that meet different days and levels of pain. Check out Collage videos they have so many to meet your ability and you can preview them.

    Good luck to you and you have lots of potential support and friends who have responded to your message.

    I've come to love the recumbent bike, so gentle on the joints, but it can be an intense workout.
  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    Back injury for the last 4 years that stopped me working. Weight was 95kg at my highest point at the start of 2012. I'd put on 10kg in the time I'd been injured.

    Walking has helped me so much that I no longer have to take as many painkillers (codeine can mess with you so damn bad after that long with that much a day) and I can even run.

    Still cant work though unless it's a job where I'm moving non-stop all day.

    Have to walk from the moment I wake up till the moment I go to bed.

    Lost enough weight to get to 57kg & still that did not help my back. Weight loss was not the answer to my pain at all....despite what the 1st Dr told me. "You nee to lose weight" without giving advice on how to do so.... 3 years later I'd still not worked it out. Did that on my own with NO help.

    2nd Dr goes "you are not doing anything to help yourself, I don't want you as my patient anymore".....despite having lost over 30kg by that stage...guess weight loss was not enough for him (he was fat)

    3rd Dr "you walk so much, try toning it down a bit, come back & see me in a month"


    Do what YOU think you can do, stuff what people tell you that you can't do. Walking saved me right at the start, it's keeping me great now.

    What type of back injury?
    I have had sacroiliac joint dysfunction since the birth of my second son in '96.
    I've never been overweight, have worked out for years- both cardio and strength, and work as an RN on my feet all shift.
    My back has been really painful the last few weeks to the point of not working out at all for fear of causing further pain and injury.
    I am at goal weight and consider myself healthy and active.
    But I get really frustrated when people on mfp say that I should just "lift heavy" with squats and dead lifts.
    They really don't seem to care enough to understand what is going on with my body or what chronic pain is really like.
    It's so nice to hear from people who do.
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    Back injury for the last 4 years that stopped me working. Weight was 95kg at my highest point at the start of 2012. I'd put on 10kg in the time I'd been injured.

    Walking has helped me so much that I no longer have to take as many painkillers (codeine can mess with you so damn bad after that long with that much a day) and I can even run.

    Still cant work though unless it's a job where I'm moving non-stop all day.

    Have to walk from the moment I wake up till the moment I go to bed.

    Lost enough weight to get to 57kg & still that did not help my back. Weight loss was not the answer to my pain at all....despite what the 1st Dr told me. "You nee to lose weight" without giving advice on how to do so.... 3 years later I'd still not worked it out. Did that on my own with NO help.

    2nd Dr goes "you are not doing anything to help yourself, I don't want you as my patient anymore".....despite having lost over 30kg by that stage...guess weight loss was not enough for him (he was fat)

    3rd Dr "you walk so much, try toning it down a bit, come back & see me in a month"


    Do what YOU think you can do, stuff what people tell you that you can't do. Walking saved me right at the start, it's keeping me great now.

    What type of back injury?
    I have had sacroiliac joint dysfunction since the birth of my second son in '96.
    I've never been overweight, have worked out for years- both cardio and strength, and work as an RN on my feet all shift.
    My back has been really painful the last few weeks to the point of not working out at all for fear of causing further pain and injury.
    I am at goal weight and consider myself healthy and active.
    But I get really frustrated when people on mfp say that I should just "lift heavy" with squats and dead lifts.
    They really don't seem to care enough to understand what is going on with my body or what chronic pain is really like.
    It's so nice to hear from people who do.

    3 discs that decided they dont like being contained where they should & are close to rupturing, pressing on so many nerves it's not funny. All in the lower back. I'm not allowed to lift any more than 5kg max, can only sit for a few mins a day or my back actually freezes up & I can't move, but then I cant stand up still either...have to keep moving.... have to. Also have sciatica that pisses me right off & pain right down both legs because of my back.

    Chronic pain is a real..... yeah. I manage it quite well with my walking now though, cause like I have a choice? I can run easy...10km minimum at a time. I can dance, zumba you name it.... but lift, sit or stand still? Forget it.


    And I get the most painfull twinge every now & then...... when I know I'm doing more than I should...like freaking cooking.
  • JavaDream
    JavaDream Posts: 7
    I want to thank everyone. I never knew how supportive it could be knowing others are struggling with the same issue I have. All of my friends and co-workers seem to think that the pain I have today will not be there tomorrow. I've simply stopped sharing my pain with them.

    I walked three times last week during my breaks at work! It hurt like h*ll, but I did it. I took it really slow and enjoyed the birds and the wonderful early fall weather.

    For meds, I'm on an anti-convulsant that's good for nerve pain. It works keeping the brunt of the pain at bay and enables me to go about my life. But, the dosage required leaves me loopy. I can't put my thoughts together. Fortunately I have a job (well, two jobs), that I can think slowly:smile: It's like walking around in a bit of a daze. Some days I skip a dose just to get my brain back. But, of course, that also brings the brunt of the pain back.
  • broox80
    broox80 Posts: 1,195 Member
    I have issues with my SI pelvic joint. when it flares, swimming is the only exercise I can do totally pain free. we just closed our pool so I really hope this flare up goes away soon.
  • eating4me
    eating4me Posts: 239 Member
    Yes, I've had chronic pain from multiple medical issues for many years. I had to retire from my nursing career because of it. I was so disabled I was using a wheelchair if I had to go any further than a half a block, and needed a support cane in my house. Walking was almost impossible. My muscles were atrophying, and I was getting weaker & weaker. My doctors told me I couldn't withstand exercise of any kind after a while, because anything I tried caused severe inflammation in my joints, muscles, tendons, bursas, etc. I was getting worse, and gaining weight. I finally decided, in Feb. of this year, to start exercising on my own, despite the doctor's advice. I bought a treadmill, and began walking on it. It was almost impossible at first, but I was determined. Yes, I was still in pain, but I figured if I was going to be in pain, whether I was lying in bed, or moving, I'd rather be in pain & work on my mobility & cardiovascular health. I was able to start jogging, running, and then trained for a 1/2 marathon. Now I'm doing the Insanity Program. Yes, I'm still in pain, sometimes unbearable, but I feel so much stronger & have regained a sense of accomplishment. There are days that my inflammation flares to the extreme, and I have to rest. But I just keep working at it, and pushing through. I was able to lose the weight I gained, following the MFP recommendations, and am now incorporating some weight training as well. I do believe that anything is possible, if you are determined, and have the right mind set. I also have a deep faith that carries me through all of this. I am not saying any of this is easy for me; it is not. I struggle every day, but choose to continue to push myself through the pain. It has been SO worth it. Feel free to send me a friend request, if you'd like to stay in touch. Good luck with your plans. You can do this!
  • Fkika3131
    Fkika3131 Posts: 208 Member
    Everyone ... Congrates on losing so much weight.
  • kkerri
    kkerri Posts: 276 Member
    I have spondlolisthesis (slipped vertebrae) and and arthritis in my knees. My joints are bad, too, so most exercise is painful. The key for me was finding what I could do. It's hard to not be a bit resentful b/c I want to be active and doing cross-fit and squatting my way to a great physique, but my body won't cooperate.

    I can do a recumbent bike for cardio and I joined Curves. The resistance machines don't bother my joints like free weights/squats/lunges/etc. do.
  • Obscuring
    Obscuring Posts: 51 Member
    My advice is this - only exercise when you know you have the energy for it. If you're having a bad pain day take it easy and don't ever put yourself down for not being able to exercise or do other tasks because of it - it is not in your control.

    It is true that feeling good when dealing with pain is often out of your control. I compromise. If I only exercised when I had the energy for it, it wouldn't happen very often. Fortunately, doing a little often makes me feel well enough to do more. I try to get good rest and recovery, by eating well, sleeping enough, doing rehab exercises that help reduce pain, and taking plenty of easy days in between strenuous days.

    For people with very intense pain, even very little exercise that is meant to help you feel well enough to do more can backfire and make you feel 1,000 times worse. That said, everyone is different and has different pain levels. If you have slight pain pushing yourself might help. One must pay attention to their individual body to understand what's best! I had to make myself feel worse on my bad days over and over again to realize that pushing myself on those days is a very very bad idea.

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